A ketogenic diet comprises of extremely low intake of carbohydrates along with high fat and moderate protein intake. This low carb diet works by switching your body into a constant state of ketosis when fats are broken down for energy due to deficient carbohydrates.  There are several health benefits of a ketogenic diet besides weight loss if done properly with the help of a professional consultant. However, there are certain keto diet meal plans or beginners which can be used as a resource for different dietary intake ideas. 

The Basics of  Keto Diet Meal Plans for Beginners:

A keto diet meal plan varies depending on your individual needs, there is no standard diet plan that can be used by all. That being said, there are several approaches or types of keto diet plan. You can choose the one you feel is best suited for you

A Standard Keto Diet Plan:

• This involves a very low carbohydrate intake; usually less than 55gm of net carbohydrates/day. 
• Some standard keto diet followers eat as low as 20 gm of net carbohydrates/day.
• Include non-starchy vegetables in your diet which are low in carbs.

The Cyclical Ketogenic Diet Plan:

• Followers of a cyclical ketogenic diet plan (also called carb backloading diet)focus on a high fat intake along with a reduced carbohydrate intake for six days. On the seventh day, they feed on high carbs (almost155-160gm of net carbohydrates)

The Targeted Keto Diet:

• This diet is a blend of a cyclical and standard ketogenic diet. 
• In a targeted keto diet, individuals eat some extra carbohydrates almost 30 minutes to one hour before an intensive workout. 
• The glucose you get from the carbohydrates boosts your performance, and after the workout, your body is back to its state of ketosis. 
• This is a very suitable keto diet plan for athletes. 

Moderate Ketogenic Diet Plan:

• This diet plan works best for people who have difficulty following other keto diet plans. 
• In a moderate keto diet plan, the individuals have a high fat intake (almost100-145gm net carbs/day).

A High Protein Keto Diet Plan:

• As the name states, in a high protein ketogenic diet, the ratio of protein is higher than in other keto diet plans. 
• The diet comprises 30% protein, almost 60% fats, and approximately 5% carbohydrates. 
• A high protein ketogenic diet is very effective for people who intend to lose weight and do not have any medical issues such as diabetes or hypertension. 

Although all ketogenic diet plans have been proven to be very effective in weight loss and regulating blood sugar, still it is always recommended to consult a doctor or a dietician before following any diet plan in the long run.

If you are new to the world of ketogenic diet plans, then you have stopped at the right place to get an insight on which food to eat in a ketogenic diet. Listed below is our pick of what to eat on a keto diet-5 best foods that will help you lose weight in no time.

5 Best Foods to Eat on a Keto Diet:

Here is a list of food which can be consumed while on a ketogenic diet:

Vegetables that Grow Above Ground:

• Individuals on a ketogenic diet are recommended to eat vegetables that grow above the ground such as green leafy vegetables. These have fewer carbohydrates and starch as compared to vegetables that grow underground such as potatoes. 
• Avocadoes, cauliflower, spinach, zucchini, cabbage, and broccoli are a few vegetables that are excellent for a ketogenic diet plan. Avocadoes are rich in potassium and fiber. Potassium helps the body to switch into a metabolic state.
• You can sauté the vegetables in butter or coconut oil or even drizzle olive oil in a bowl of salad to add flavor and healthy fats. People on a keto diet prefer coconut oil because the MCTs in it are converted to ketones 

Meat:

• Avoid Processed meat.
• Although unprocessed meat is low in carbohydrates but still rich in protein. Since a ketogenic diet restricts protein intake it is best to limit the meat intake.
• When protein intake is increased, the body starts converting it into glucose, this prevents the body from getting into ketosis.

Seafood:

• Fish and seafood is an excellent choice of food while on a ketogenic diet.
• Not only are most of the fish and seafood such as salmon carb-free, but they are also rich in vitamin B and omega 3 fats.
• Omega 3 fats have also been proven to lower insulin levels.

Eggs:

• You can eat eggs however you like (boiled, fried, scrambled) while on a keto diet.
• Eggs are considered as one of the most ideal food while on a keto diet. One egg contains almost 1 gm or even fewer carbohydrates and less than 7gm of proteins. 

Dairy Rich in Fat:

• Cottage cheese and plain Greek yogurt are rich in proteins. They decrease appetite by promoting a feeling of fullness. 
• There is a vast variety of cheese available to suit one’s taste pallet. Not only is it rich in fat but also low in carbohydrates. 
• An ounce of cheddar cheese yields 7gm proteins and 1 gm carbohydrates. 

With the recent trends and hype about the ketogenic diet, people assume that this is probably a new and recently established diet plan. This, however, is not true. A ketogenic diet has been used over the years for different medical conditions such as epilepsy. Let us dig in and find out the answer to the ultimate question “is keto diet safe? 5 reasons explained to convince your curious minds.  

What is a ketogenic diet?

A ketogenic diet is a low carb diet with an increased intake of fats and a controlled protein intake. A carbohydrate deficiency forces our body to break down fats and provide energy.

Ketones are the byproduct of this process. This metabolic state of using fats and producing ketones is called ketosis.  

Is a Ketogenic Diet Safe?                                           

Although a ketogenic diet has been proven to help reduce weight but is it safe in the long run? A ketogenic diet has its roots in the history of medicinal treatment, hence it should not be used without professional consultation. It might not harm a completely normal, healthy individual aiming to shed a few pounds but if you have a medical history then it may have some serious side effects. Following are risk factors involved in pursuing a self-made ketogenic diet plan:

1. Nutritional Deficiency:

You are at a higher risk of nutritional deficiency because you are on a restricted diet which limits your intake of many dietary options. In the long run, it might result in deficient levels of vitamin C, vitamin B, magnesium, phosphorus and selenium. 

2. Stress on the Liver:

In the long run, a ketogenic diet might but pressure on your liver because it constantly has a lot of fat breaks down. A week or damaged liver might not be able to take the constant strain and get worse.

3. Constipation:

Since it is a low carb, high fat and moderate protein diet which is low in fibrous foods such as legumes and grains, it might cause discomfort while passing stool or severe constipation. Individuals on a ketogenic diet are recommended to take certain dietary supplements that reduce constipation.

4. Ketoacidosis:

For an individual with type one diabetes, an unsupervised keto diet with poor diabetes management can lead to a serious condition called ketoacidosis. Ketosis and ketoacidosis are two completely different terms. One is a normal process while the other is a medical condition. In ketoacidosis, your body starts producing a lot of ketones along with a high blood sugar level. 

5. Mood Swings and Keto Flue:

As the name states the symptoms of keto flu are similar to those of a regular flue; nausea, headache, fever, upset stomach, blurry vision, mood swings and foggy brain. These symptoms, however, are temporary for most of the individuals and fade away with time as the body gets used to the new routine and intake.